Friday, October 28, 2011

Make a Meal: Greek Steak Roulade and Roasted Potatoes with Peppers

This was a fun meal that presented a new challenge yet surprisingly simple to make on a busy week night. I've seen steak pinwheels on display at the meat counter but haven't ever had one. I came across this steak roulade in Cooking Light's 5 Ingredient, 15 Minute Recipes magazine and decided to give it a try. The steak absorbs a lot of flavor from the stuffing, but I would recommend letting it marinate in Worcestershire or Dale's marinade for at least 30 minutes prior to preparing.

Nutritional facts include 320 calories, 28g protein, 4g carbs, 1g fiber, 22g fat and 169mg sodium.

Grocery List:
for Greek Steak Pinwheels
  •  1 lb. flank steak
  • 2 cloves garlic, minced
  • 4 cups baby spinach
  • 3/4 cup pine nuts, toasted and chopped
  • 1/4 cup low-fat feta cheese
for Roasted Potatoes:
  • 4 red potatoes, quartered
  • 1/2 cup onion, chopped
  • 1 bell pepper, chopped
  • Olive oil
  • Salt and pepper to taste

The most time-consuming part of this meal is preparing the potatoes so we are going to start with that. I opted for chunks of onion and red bell pepper that were already cut into thick chops to save some time. Seek this out in your local grocery store, it makes all the difference when you are trying to make a week night meal and looking for that one thing in particular: time. Toss the potatoes, onions and bell peppers in olive oil and then sprinkle with dried thyme, rosemary and parsley.

Place on aluminum foil in a roasting pan or cooking sheet and roast in the oven for 25 minutes.

Once those go in, we start the Greek mixture for the steak. Simple, simple. In a bowl, mix your chopped spinach, minced garlic, feta crumbles and ground pine nuts. Season with salt and pepper.

Using a sharp paring knife, lightly score the flank steak on just one side, going against the grain. These shallow cuts will help allow you to tightly wrap the meat, giving it a little more elasticity. Spoon the mixture across one side and then horizontally roll the steak, as tight as you can, into a log.

For best results when cooking tbis, use kitchen twine to hold the roll together. Did I have kitchen twine? Why yes, I did because I asked the butcher for some when I was buying my meat at the grocery store! I highly recommend you do this, from bamboo skewers for kabobs to twine for meat stuffing, they are always very helpful.

Add this to the oven to join the potatoes for 15-18 minutes and let cook until a meat thermometer reads an internal temperature of 135 for medium rare, 150 for medium, 155 for well-done. Check on the potatoes and remove when their timer goes off, followed by the steak if it has reached the desired inner temperature.

After you remove the twine, slice carefully and serve! These beautiful steak rolls are packed with protein and flavor. The roasted potatoes and peppers are a delicious side for a well-rounded, delicious AND nutritious meal.

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